WOD Blog

Mon, Apr 29 2024

Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista
Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Annie
Welcome: Robyn S
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

240429


(Reps, Rx2, Rx3)
Rx
EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (20/35 lb)

INTERMEDIATE/Rx2
EMOM 12:
Odd min | 1 rope climb
Even min | Max-reps devils presses (15/25 lb)

BEGINNER/Rx3
EMOM 12:
Odd min | 4 pull-to-stands
Even min | Max-reps devils presses (10/15 lb)

SKILL WORK/Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.
—————————————————————
INTENDED STIMULUS
5 or more devils presses every even minute; 10 or more for advanced athletes.
Challenging rope climb option relative to each athlete.
Arm fatigue from the pull on the rope and devils presses.

0% 0%

1st38 Rx2Julia P Mon, Apr 29, 2024
2nd42 #12 Rx3Danielle B Mon, Apr 29, 2024
3rd52 Stacey Mon, Apr 29, 2024
1st31 Rx2Brad Mon, Apr 29, 2024

Julia P38 Rx2
15 lbs, 1 round rope pull
Brad31 Rx2
Harsh
Rosie N43 Rx3
Danielle B42 #12 Rx3
Stacey52
1 rope climb, 20# DB
James N44
25 lbs 3 rounds 1 legless 3 rounds pull to stand
Dasha39
20# DB, 4 pull-to-stands
Robyn S26
8 lb wts and pull to stand rope
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

Kris Janssen


a year ago

Coach Ginger, owner of G-Theory, has literally changed my life. As a 66 year old woman, I entered Cross Fit with some trepidation. It didn't look like other gyms. There were no machines plugged into outlets and all around me were weights, barbel

Claudia S


12 months ago

I heard about this gym while I was in physical therapy for a shoulder impingement. I quickly learned that it is through exercise and movement that injuries heal - not through non-movement. Ginger and all the excellent coaches provide alternative

Loren Schneider


3 weeks ago

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

Bradley Cavallo


a year ago

I've been doing CrossFit for about two years now and have tried out several different gyms. G-Theory is outstanding-- coaches are more attentive and knowledgeable about proper form and mobility than any other gyms I've tried. Lots of personal a

Matthew Smith


2 months ago

I’ve been part of a handful of gyms over the years, and G Theory CrossFit has been the best! The community is amazing, and whether you’re new or experienced, you instantly feel welcomed. It honestly feels like a family, which is something Iâ€